KITCHEN RESCUE

INFOGRAPHIC BUNDLE

01

HOW TO CREATE THE PERFECT MEAL

02

HOW TO MASTER MEAL PREP

03

THE SUPER SHAKE GUIDE

 HOW TO CREATE
THE PERFECT MEAL
HUNDREDS OF EASY, DELICIOUS, HEALTHY DINNERS
FROM PRECISION NUTRITION'S INGENIOUS CHEF.
Mix and match these ingredients for maximum flavor (and minimal work). The result?
Hundreds of perfectly-portioned meals that taste great and support your health goals.

STEP CHOOSE ONE INGREDIENT FROM

1 EACH OF THE FOUR COLUMNS BELOW.

Make your selection based on what you’re in the mood for or what’s available (or both).

PROTEIN VEGETABLE SMART CARB HEALTHY FAT

BEANS BROCCOLI SPAGHETTI EXTRA VIRGIN

SQUASH OLIVE OIL

Soak 1 part beans in 3 parts water Cut broccoli into large florets with long Preheat oven to 400° F. Cut squash in
overnight. Drain, add another 3 parts stems; rinse and drain. Place in a single half lengthwise and scoop out center
fresh water and simmer on medium heat layer in a large pan over medium-high using a spoon. Season with salt and any
until tender, about 2 hours. Add herbs, heat; season with salt and oil or butter. preferred spices and bake, cut side
spices and salt halfway through cooking. Stir after a few minutes, once the down, on a parchment lined baking sheet
Store the beans in their cooking liquid for broccoli starts to char. Cook a few more for 35 minutes or until tender. Carefully
up to four days. minutes; remove from heat. flip the squash and scrape out the flesh
using a fork.

2H

400

EGGS RED RED WALNUT

CABBAGE POTATOES OIL

Cover eggs with 3 inches of cold water Cut into wedges, remove the core, and Boil red potatoes in salted water until
and bring to a boil. Remove from heat boil in salted water for 2 minutes. Drain very tender. Drain and toss with herbs,
and cover with a lid for 8 minutes. Drain and sauté with preferred spices (if using) salt, cracked pepper and lemon juice
the water and fill with cold water to stop and healthy fat. Garnish with herbs. or vinegar.
the cooking. Keep refrigerated for
up to 5 days.

10
MIN 2
MIN

CHICKEN GREEN SWEET SESAME

BREAST BEANS POTATOES OIL

Season chicken with salt, oil or butter*, Warm crushed garlic and spices in oil Steam whole sweet potatoes for
and spices. Place it ‘skin’ side down in a over low heat. Meanwhile, steam the 25 minutes until very tender. Cut an
pan over medium-high heat and leave it beans until they are bright green and still incision lengthwise along the top of the
be. Add herbs and citrus to pan (if using). snappy, about 2 minutes. Toss beans potato. Crack it open and add herbs,
Reduce heat to medium, cover, and cook with the garlic sauce. spices or oil or butter. Mash together
for about 15 minutes, flipping once at the with a fork.
very end. Rest it in the pan (heat off)
2
for a few minutes. MIN

25
MIN

10-20
MIN

STEAK BOK CHOY BROWN AVOCADO

RICE OIL

Warm a cast iron pan over medium-high Cut bok choy into wedges and rinse well Boil 1 part rice in 5 parts of salted
heat for a few minutes. Season the steak under cold water. In a large hot pan or water, partially covered, until tender,
generously with salt. With the stove wok, sauté with oil until just wilted but about 30 minutes. Drain excess liquid.
ventilation on, add the steak to the pan still perky. Remove from heat and toss Add herbs and butter or oil (if using).
and sear for 1-2 minutes per side. Using with a few drops of soy sauce or some
tongs, sear the edges for another minute. rice vinegar. Garnish with herbs.
Turn off heat and rest the steak in the pan
1 minute per side.
30
MIN

15
MIN

SHRIMP SPINACH QUINOA CANOLA

OIL

Peel and devein the raw shrimp. Toss Toast sliced garlic in a large pan with oil. Rinse quinoa well under cold water. In a
in a bowl with salt and preferred spices Once the garlic starts to brown around sauce pot, add 1 part quinoa, preferred
(if using). Sear or grill the shrimp over the edges, add the spinach and press spices and 2 parts water. Bring to boil
medium-high heat for about 2 minutes down gently until it starts to wilt. and season with salt. Cook for 5 minutes
or until opaque around the edges. Turn Season with salt. Remove from pan over high heat. Cover and reduce heat to
shrimp for a final 30 seconds and remove once wilted, keep it warm in paper medium. Cook for 10 minutes, or until
from heat. towel if desired. liquid is evaporated and quinoa has
doubled in size. Fluff with a fork.

2
MIN

RED KALE CHICKPEAS EXTRA VIRGIN

LENTILS COCONUT OIL

Rinse and quickly sort through lentils. Saute sliced onion in oil. Once the onions Soak the chickpeas in 3 parts water
In a sauce pot over medium - high heat, start to caramelize, add the kale. overnight. Drain, add another 3 parts
sauté onions, garlic and preferred spices Season with salt, add a 1/4 cup water fresh water and simmer on medium
until soft and caramelizing. Add 3 parts and cover. Stir every few minutes or so. heat until tender, about 2 hours. Add
water and salt to taste. Cook until lentils Remove lid and cook until all the liquid herbs, spices and salt halfway through
are tender, about 40 minutes (longer has evaporated. cooking. Store the chickpeas in their
for a thicker result). cooking liquid for up to 4 days.

40 2H
MIN

PRESSED EGGPLANT BULGUR BUTTER

YOGURT

Scoop Greek yogurt into a sieve, set Grill whole eggplants over high heat, Toss 1 part bulgar in a bowl and season
over a bowl, and let strain in the fridge turning often, until skin is completely with salt. Bring 2 parts water to a boil
overnight. Discard the water, then charred. Cool and peel away the charred and pour evenly over bulgur. Cover
transfer the pressed yogurt to the bowl. skin. Tear eggplant up with a fork and quickly with plastic wrap and let sit for
Stir in preferred herbs, spices and toss with salt, citrus juice and any 15 minutes. Fluff with a fork and add
citrus and season with salt to taste. preferred spices. and garnishes or herbs.
Store in an airtight container in fridge
15
for up to a week. MIN

SCALLOPS CARROTS PLANTAIN RAW

AVOCADO

Set a pan to medium-high heat. Season Peel and wash carrots but leave them Peel the plantains and cut them into
scallops with salt, spices, and oil or whole. Toss them in a bowl with large pieces. Toss them in a bowl with
butter. Sear scallops for about a minute preferred spices and oil, and roast in preferred spices and oil, and roast in
and a half per side, making sure to not the oven at 400° F degrees until soft the oven at 400° F until soft and deeply
crowd the pan. Remove from heat and and deeply coloured, about 35 minutes. colored, about 35 minutes. Garnish
garnish with citrus. Garnish with herbs. with herbs.

35 35
MIN MIN

5
MIN

400
400

SALMON BRUSSELS BUTTERNUT CHOPPED

SPROUTS SQUASH ALMONDS

Warm a pan over medium-high heat. Remove the stem and cut the sprouts in Cut the squash into 1” discs. Toss them
Season salmon with salt, oil or butter, half. Rinse and drain. Place in a single in a bowl with red onion wedges, salt,
and spices. Place it in the pan skin side layer in a large pan over medium-high preferred spices and choice of healthy
down and leave it be. Add herbs and heat; season with salt and a few drops fat. Roast at 400° F until soft and
citrus to pan (if using.) Reduce heat to of oil. Stir after about 5 minutes, once blistered, about 25 minutes.
medium, cover, and cook for 6-8 minutes. they start to char. Cook for another few
Flip the fish once for the last minute. Rest minutes. Garnish with herbs, chile flakes
it in the pan (heat off) for a few minutes. and/or a squeeze of citrus. 25
MIN

5-8
MIN
10
MIN 400

PORK BELL SPELT CHOPPED

TENDERLOIN PEPPERS PEANUTS

Set a pan or grill to medium-high heat. Wash the peppers, cut them in half and Rinse 1 part spelt under cold water.
Season pork with salt, oil or butter, and rip out the core and stem. Cut or rip Add to a sauce pot with 1 part crushed
spices. Place it in the pan and leave it them into large pieces. Toss them in a tomatoes and 2 parts water. Bring to
be. Cook for a few minutes on each side, bowl with preferred spices and oil, and a boil; add salt and herbs to taste.
turning often. Add herbs and citrus to pan roast in the oven at 450° F until soft and Cook until tender, stirring often,
(if using,) cover, and cook for a few more blistered, about 15 minutes. about 40 minutes. Garnish with herbs.
minutes. Rest it in the pan (heat off) for a
few minutes.
15 40
MIN MIN

20
MIN
450

*If you’re cooking without oil or butter, then use a nonstick pan or a grill.

STEP
PORTION YOUR INGREDIENTS.
2
Use the guide below to portion your meal**.
(Remember, you can make more than one portion for leftovers the next day).

PER SERVING:

PROTEIN VEGETABLES CARB FAT

Women: 1 palm Women: 1 fist Women: 1 cupped hand Women: 1 thumb
Men: 2 palms Men: 2 fists Men: 2 cupped hand Men: 2 thumbs

Adjust portions up or down according to:

• How frequently you eat • Your results

• Your size/caloric needs • Appetite and satiety
• How active you are • How frequently you eat

**For more information, check out our Portion Control Guide.

STEP CHOOSE AROMATICS

3 AND GARNISHES.

Select a regional flavor profile below, then choose three or more ingredients
from its list and put them on the counter so they’re ready.

ITALIAN FRENCH
• Capers • Bay leaf
• Oregano • Anchovies • Tarragon • Black
• Basil • Olives • Thyme pepper
• Fennel • Orange • Rosemary • Lemon

MEXICAN JAPANESE
• Ancho and • Miso • Pickled
• Cilantro
chipotle • Sesame radish
• Cumin
chiles seeds • Ginger
• Cocoa
• Lime • Seaweed • Yuzu

THAI • Lime MOROCCAN

• Cilantro • Chiles • Cardamom • Cayenne
• Mint • Green • Saffron • Cumin
• Thai basil onion • Cinnamon • Preserved
• Ginger • Lemongrass • Anise lemon

INDIAN • Curry CARIBBEAN • Lime

• Cumin powder • Cinnamon • Scotch
• Fenugreek • Ginger • Allspice bonnets
• Coriander • Fresh • Nutmeg • Pickled
• Turmeric curry leaf • Cloves mango

SOUTHWEST SPANISH
• Mint • Smoked paprika • Guindilla
• Cumin • Chiles • Parsley peppers
• Coriander • Pepper • Bay leaf • Olives
• Cilantro • Lime • Saffron • Orange

STEP
COOK THE FOOD.
4
Use preparation methods outlined in Step 1 and
incorporate the aromatics and garnishes as follows.

Add fresh herbs to your Add dried spices Squeeze fresh Sprinkle preserved foods
vegetable, or garnish to your smart carb. citrus juice over and/or chopped nuts
the whole dish at the end. your protein. over your plate at the end.

Additional flavor tips

Sauté onions in your pan alongside When cooking chicken, pork,

green vegetables. They add depth or salmon, use any pan drippings
of sweetness and texture. as a flavorful sauce.

Add garlic cloves (husk on) to your Sprinkle dried chile flakes or grate
pan while your protein is cooking, or fresh horseradish on your protein.
to your roasting pan with vegetables. This offers an unexpected kick,
This makes a flavorful garnish. building flavor with minimal effort.

STEP
PUT IT ALL ON YOUR PLATE.
5
Garnish with an additional sprinkle of chopped fresh herbs if desired.

SAMPLE MEALS
Mix and match these ingredients however you choose.
Here are a few combos to get your imagination going.

THAI THREE WAYS

• Steak with coconut brown rice and bok choy
• Chicken with eggplant, spelt, and peanuts
• Shrimp with kale and spaghetti squash

INDIAN THREE WAYS

• Chicken with spinach, bulgur, and almonds
• Curried chickpeas with eggplant and yogurt
• Red lentils with Brussels sprouts and sweet
potatoes

MEXICAN THREE WAYS

• Chicken with spinach and quinoa
• Salmon with bell peppers and plantain
• Beans with carrots, brown rice, and avocado

MAKE AN AMAZING
MEAL TONIGHT
• IT'S EASY TO DO.
• THE TEMPLATE IS FLEXIBLE.
• IT'S BASED ON FLAVOR SCIENCE.
• THE MEALS TASTE GREAT.
• THEY'RE GOOD FOR YOU TOO.
HOW TO MASTER MEAL PREP
Try the make-ahead strategies used by Precision Nutrition's most
successful clients and you'll always have healthy food on hand.

WHAT A HEALTHY MEAL LOOKS LIKE

Before mastering meal prep, learn what, and how much, to eat.

Lean proteins Carbs

1-2 palms* 1-2 cupped hands

Vegetables Fats
1-2 fists 1-2 thumbs

ON THE WEEKEND
Prep one-pot meals and versatile ingredients like grilled chicken and roasted veggies.

STEP STEP
1 LOOK AHEAD
2 MAKE A MENU

5 15
MIN MIN

For which busy days in the coming Jot down ideas for your pre-prepped meals.
week will you need pre-prepped meals? Keep this general; nothing five-star.

STEP SHOP FOR STEP COOK FOR Consider

3
one-pot meals,

INGREDIENTS 4 THE WEEK like Dr. John’s

Chili below

45 60-90
MIN
MIN

Buy the ingredients for for your Cook time-consuming meal components:
pre-prepped meals. chicken, veggies, potatoes, etc.

STEP STORE IT
5 CONVENIENTLY

Pack your prepped food in stackable

15 clear containers and make them
MIN
accessible in the fridge.

THE NIGHT BEFORE

Soak hearty foods like whole grains, beans, and oats to save up to an hour of cooking time.

GRAINS OATMEAL BEANS

Dump slow-cooking whole In a jar, combine equal Pour 1 part beans into
grains (like spelt, barley, parts rolled oats, milk, a large bowl.
or wheat berries) into a and plain yogurt (generally
large bowl. 1/3 - 1/2 cup each).

Cover them with a couple Mix in healthy toppings Сover with

inches of water. like fresh or dried fruit, 4 parts water.
nuts, seeds, spices
and/or protein powder.

9H 9H 12+H

Leave them on the Cover and store in the Leave them on the
counter overnight. fridge overnight. counter overnight.

Discard soaking water and Enjoy for breakfast Discard soaking water and
pour soaked grains into warm or cold. pour 1 part soaked beans into
a pot; cover with two inches a pot; cover with 3 parts fresh
of fresh water and boil until water and boil until tender,
tender, 15-60 minutes. 45-60 minutes.

IN THE MORNING
Do quicker prep tasks like washing, chopping, boiling, and toasting.

STEP STEP STEP

1 2 3
NOVEMBER
SUN MON TUE WED THU FRI SAT

PLANNING

WORK WITH PUT IT ON PREP IN BULK

YOUR ROUTINE THE CALENDAR
Pair food prep with a daily So you won't forget — and Slicing a few carrots is as
activity like your morning you can reschedule if the fast as slicing one. Same
coffee, making lunches, unexpected comes up. 15 with toasting almonds or
or watching the news. minutes should do the trick. chopping herbs.

TWO FOR ONE

Prep foods that will keep for a day or two, but not longer.

BREAKFAST
Scrambling eggs on Monday? Whisk six eggs instead of two,
and store the extra liquid for Wednesday’s omelettes.

LUNCH
Slice cucumber for today’s hummus wrap,
and extras for tomorrow’s salad.

DINNER
Wash and chop kale for tonight’s couscous,
and extra for tomorrow’s orzo salad.

IN A JAR
Keep these pre-mixed meals handy at home or work for instant breakfasts and lunches.

OATMEAL SALAD

Greens

Toppings

Dressing

In a large jar, combine uncooked oats Pour a serving of salad dressing into a
with toppings like nuts, seeds, dried large jar. Add toppings like sliced
fruit, and spices. At breakfast time, veggies, nuts, and cheese, then top
simply scoop a serving into a pot, add with lettuce. Seal lid and store upright.
water, and cook. Shake and eat.

DR. JOHN’S CHILI

Make it on Sunday and keep it in the fridge for fast meals all week long.

INGREDIENTS

4 lb extra lean 2 large onions, 6 garlic cloves, 4 tbsp chili

ground beef (96%) chopped chopped powder

1 tsp cumin 1 tsp celery seed 4 (15 1/2 ounce) 2 large

2 tsp paprika 1 tsp fresh cans kidney beans, tomatoes,
ground pepper drained and rinsed chopped

1 lb carrots, 4 bell peppers: (green, 2 (46 oz) bottles 1⁄2 cup cashew
peeled and red, yellow, orange) cut vegetable juice, meal
sliced into 1/2-inch squares spicy hot

INSTRUCTIONS

STEP STEP
1 2

Brown ground beef over high heat Add browned beef, beans, tomatoes,
with garlic and onions. Add spices carrots, peppers, and vegetable juice
and fry for 2 minutes. to a very large pot and bring to a boil.
Reduce heat to simmer.

STEP STEP
3 4

Pulse cashews in a blender until a Stir cashew meal into chili, cover, and
grainy meal is formed. simmer for an additional 30 minutes.

x 10

MAKES 10 SERVINGS.

No need to try all these strategies. Start slow, and do what works for you.
Once you get in a rhythm, prepping meals in advance is really easy.
 THE SUPER SHAKE GUIDE:
TURN YOUR BORING PROTEIN SMOOTHIE
INTO A SUPER SHAKE
These unique, nutrient-packed shakes can serve as excellent meal
replacements when you’re short on time.

JUICE-BAR SHAKES VS. SUPER SHAKES

Juice-Bar Shakes SUPER SHAKES

Contain high Contain minimal sugar

levels of sugar and artificial ingredients
Include low-quality Use high-quality
protein sources protein sources
Rely heavily on Include whole
processed ingredients fruits and vegetables
Use too many Provide fiber
artificial components and healthy fats

START WITH A GOOD BLENDER

Since your Super Shakes will use whole foods and some frozen ingredients,
you’ll need a powerful machine. Here are two good options.

MAGIC BULLET VITAMIX

Good blender for The Rolls Royce
everyday use of blenders
Price Price
under $50 over $300
POWER POWER
250 Watts 1400 Watts
CAPACITY CAPACITY
May wear out after 19 oz 64 oz Comes with a minimum
only a few months 5-year warranty

STEPS TO MAKING YOUR SUPER SHAKE

Go through the steps below, selecting one or two items from each category.

STEP 1: PICK A LIQUID

Less liquid = thick shakes

More liquid = thin shakes • Water
• Almond milk (unsweetened)

4-8
• Cow’s milk
oz • Soy milk (unsweetened)
is a good starting • Hemp milk (unsweetened)
point for each serving. • Iced green tea

STEP 2: PICK A PROTEIN POWDER

• Whey protein
25-50 g • Casein protein
• Rice protein
1-2 scoops should be • Pea protein
sufficient for each serving. • Hemp protein
• Other proteins or protein blend
Find a protein supplement that tastes good and digests well.

STEP 3: PICK A VEGGIE

• Dark leafy greens:

1-2 handfuls
Spinach / Swiss chard / kale
• Pumpkin / sweet potato
Use raw or • Beets / beet greens
roasted veggies. • Cucumber / celery
• Powdered greens supplement
Spinach works well in any Super Shake since it's virtually undetectable.
Pair canned or roasted pumpkin with vanilla.
Try pairing peeled, roasted beets with chocolate.
When including celery or cucumber, reduce the amount of liquid you add.

STEP 4: PICK A FRUIT

• Apples
• Bananas

1-2 handfuls • Berries

• Cherries
You can use fresh • Dates
or frozen fruit. • Pineapple / mango
• Powdered fruit supplement
Toss in half a banana to give the shake excellent texture.
Dates are very sweet. Make sure to get rid of the pit first.
Apples provide sweet and tart notes. Simply remove the core and slice.

STEP 5: PICK A HEALTHY FAT

1-2 thumb - • Walnuts

• Flax, hemp, chia seeds
sized portions • Cashews
should be sufficient • Almonds
for each serving. • Peanut and nut butters

When blended well, nuts and seeds offer a nice, rich consistency.

STEP 6: PICK A TOPPER

Try cinnamon with vanilla • Coconut

and pumpkin. • Cacao nibs / dark chocolate
Add oats if you need extra carbs. • Yogurt
Incorporate yogurt if you want more • Oats / granola
protein and a smoother texture. • Cinnamon
With toppers, a little goes a long way. • Ice (if using fresh fruit)

RECIPES FROM THE PROS

Here’s the original Here’s another favorite
Super Shake, courtesy of Super Shake, courtesy of
PN co-founder Dr. John Berardi PN coach Ryan Andrews

A few sprinkles of
½ cup plain Greek yogurt coconut and 5 ice cubes
6
2 thumb-sized portions 2 thumb-sized
of mixed nuts portions of walnuts
5
1 cupped handful Half a frozen banana
of frozen mixed berries and 2 pitted dates
4
1 handful of spinach 2 kale leaves and
and 1 scoop powdered 1 scoop of powdered
greens supplement greens supplement
3
2 scoops of vanilla 2 scoops of plain
milk protein blend pea protein powder
2
4 ounces water 4 ounces water
1

Just remember: Not all of the steps are mandatory. Don’t want a topper? Leave it out.
Want extra veggies? Add ‘em in. Trying to reduce calories? Change the portion sizes.
MIX AND MATCH TO FIND THE PERFECT SUPER SHAKE FOR YOU.